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Leek vs Basil - In-Depth Nutrition Comparison

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Significant differences between Leek and Basil

  • Leek has more Vitamin B6, however Basil is richer in Vitamin K, Copper, Manganese, Vitamin A, Iron, Calcium, Magnesium, Vitamin C, and Zinc.
  • Basil covers your daily Vitamin K needs 306% more than Leek.
  • Basil has 2 times less Vitamin B6 than Leek. Leek has 0.233mg of Vitamin B6, while Basil has 0.155mg.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Basil, fresh.

Infographic

Leek vs Basil infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
0
:
8
Basil
Contains more Iron +51%
Contains more Calcium +200%
Contains more Potassium +63.9%
Contains more Magnesium +128.6%
Contains more Copper +220.8%
Contains more Zinc +575%
Contains more Phosphorus +60%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Contains more Iron +51%
Contains more Calcium +200%
Contains more Potassium +63.9%
Contains more Magnesium +128.6%
Contains more Copper +220.8%
Contains more Zinc +575%
Contains more Phosphorus +60%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
3
:
7
Basil
Contains more Vitamin E +15%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +50.3%
Contains more Vitamin C +50%
Contains more Vitamin A +216.4%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +49.3%
Contains more Vitamin K +782.6%
Equal in Folate - 68
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Contains more Vitamin E +15%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B6 +50.3%
Contains more Vitamin C +50%
Contains more Vitamin A +216.4%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +49.3%
Contains more Vitamin K +782.6%
Equal in Folate - 68

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Leek
131
Basil
Mineral Summary Score
24
Leek
52
Basil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Leek
19%
Basil
Carbohydrates
14%
Leek
3%
Basil
Fats
1%
Leek
3%
Basil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Leek Basil
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 38)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 3.6g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Leek Basil Opinion
Calories 61 23 Leek
Protein 1.5 3.15 Basil
Fats 0.3 0.64 Basil
Vitamin C 12 18 Basil
Carbs 14.15 2.65 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 3.17 Basil
Calcium 59 177 Basil
Potassium 180 295 Basil
Magnesium 28 64 Basil
Sugar 3.9 0.3 Basil
Fiber 1.8 1.6 Leek
Copper 0.12 0.385 Basil
Zinc 0.12 0.81 Basil
Starch
Phosphorus 35 56 Basil
Sodium 20 4 Basil
Vitamin A 1667 5275 Basil
Vitamin E 0.92 0.8 Leek
Vitamin D 0 0
Vitamin B1 0.06 0.034 Leek
Vitamin B2 0.03 0.076 Basil
Vitamin B3 0.4 0.902 Basil
Vitamin B5 0.14 0.209 Basil
Vitamin B6 0.233 0.155 Leek
Vitamin B12 0 0
Vitamin K 47 414.8 Basil
Folate 64 68 Basil
Trans Fat 0 0
Saturated Fat 0.04 0.041 Leek
Monounsaturated Fat 0.004 0.088 Basil
Polyunsaturated fat 0.166 0.389 Basil
Tryptophan 0.012 0.039 Basil
Threonine 0.063 0.104 Basil
Isoleucine 0.052 0.104 Basil
Leucine 0.096 0.191 Basil
Lysine 0.078 0.11 Basil
Methionine 0.018 0.036 Basil
Phenylalanine 0.055 0.13 Basil
Valine 0.056 0.127 Basil
Histidine 0.025 0.051 Basil
Fructose 0.02 Basil

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.